Crave-Worthy Teriyaki Chicken Cauliflower Rice Bowl

Forget boring “healthy” food. This Teriyaki Chicken Cauliflower Rice Bowl hits like takeout, but without the post-meal regret. Sweet-savory glaze, juicy chicken, and fluffy cauliflower rice—this is the glow-up your weeknight needs.

It’s fast, high-protein, low-carb, and genuinely addictive. You’ll want seconds, and guess what? You can actually afford them.

The Secret Behind This Recipe

The magic is balance: a glossy teriyaki sauce with the right ratio of umami, sweetness, and acidity.

We’re talking soy sauce, mirin (or honey), rice vinegar, and ginger bringing that signature tang. Then we add a cornstarch slurry to nail the sticky finish—the kind that coats the chicken like a velvet jacket. For the “rice,” we keep cauliflower fluffy, not soggy, by sautéing quickly over higher heat.

A little garlic, sesame oil, and scallions bring it to life. The result: big teriyaki energy without the bloat.

Servings, Prep Time, Cooking Time, Calories

Servings: 4 bowls
Prep Time: 15 minutes
Cooking Time: 20 minutes
Calories: ~420 per serving (see Nutrition Stats)

Ingredient Checklist

For the Chicken:

1.5 lbs boneless skinless chicken thighs, cut into bite-size pieces (or breasts)
1 tablespoon neutral oil (avocado or canola)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper

For the Teriyaki Sauce:

1/3 cup low-sodium soy sauce (or tamari for gluten-free)
3 tablespoons mirin (or 2 tbsp honey + 1 tbsp water)
2 tablespoons maple syrup or honey
1 tablespoon rice vinegar
2 teaspoons toasted sesame oil
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
1/2 cup water or low-sodium chicken broth
2 teaspoons cornstarch + 2 teaspoons water (slurry)

For the Cauliflower Rice:

1 large head cauliflower, riced (about 5 cups) or 20 oz bag pre-riced
1 tablespoon avocado oil
2 cloves garlic, minced
2 teaspoons toasted sesame oil
1/2 teaspoon kosher salt, plus more to taste
2 scallions, thinly sliced

Optional Add-Ins & Toppings:

1 red bell pepper, thinly sliced
1 cup broccoli florets, small
1/2 cup shredded carrots
Sesame seeds, sliced scallions, chili flakes, lime wedges, sriracha

Instructions

Prep the cauliflower rice. If using a whole head, cut into florets and pulse in a food processor until rice-sized. Don’t over-process or it turns mushy.
Whisk the sauce. In a bowl, combine soy sauce, mirin, maple syrup, rice vinegar, sesame oil, garlic, ginger, and water/broth.
Set the cornstarch slurry aside separately.
Cook the chicken. Heat 1 tablespoon neutral oil in a large skillet over medium-high. Season chicken with salt and pepper. Sear 5–7 minutes, stirring occasionally, until browned and cooked through.
Remove to a plate.
Glaze it up. Pour the teriyaki mixture into the same pan. Bring to a simmer, then whisk in the cornstarch slurry. Cook 1–2 minutes until glossy and thick enough to coat a spoon.
Combine. Return chicken (and any juices) to the pan, toss to coat, and reduce heat to low.
Keep warm.
Optional veggies. If adding bell pepper, broccoli, or carrots, sauté them quickly in a drizzle of oil for 3–4 minutes until crisp-tender. You can also simmer them briefly in the sauce before returning the chicken.
Make the cauliflower rice. In another skillet, heat avocado oil over medium-high. Add garlic; cook 30 seconds.
Add cauliflower rice, salt, and sauté 4–5 minutes, stirring, until just tender and steam releases. Finish with sesame oil and scallions. Taste and adjust salt.
Assemble bowls. Spoon cauliflower rice into bowls.
Top with teriyaki chicken and veggies. Garnish with sesame seeds, extra scallions, chili flakes, and a squeeze of lime if you’re fancy (you are).

Storage Instructions

Fridge: Store chicken and cauliflower rice separately in airtight containers for up to 4 days.
Reheat: Warm gently on the stovetop or microwave at 60–70% power to avoid drying out the sauce. Add a splash of water if needed.
Freezer: Chicken freezes well up to 2 months.
Cauliflower rice can be frozen but may release more moisture—re-sauté to revive.
Meal prep tip: Pack toppings and sauce separately to keep textures on point.

Health Benefits

High-protein satisfaction: Chicken thighs deliver ~25–30g protein per serving, keeping you full and focused.
Lower carbs, same vibe: Cauliflower rice cuts carbs dramatically while still acting like a great base for bold flavors.
Smarter sodium: Low-sodium soy sauce plus homemade sauce control the salt compared to takeout. Your heart says thanks.
Micronutrient boost: Ginger and garlic offer antioxidant benefits, while cauliflower brings vitamin C, K, and fiber.

Nutrition Stats

Per serving (approximate, with thighs, sauce, and basic toppings):

Calories: ~420
Protein: ~32g
Carbs: ~28g
Sugar: ~16g (from mirin/maple; adjust to taste)
Fat: ~18g
Fiber: ~5g
Sodium: ~950 mg (varies by soy sauce; go low-sodium to trim this)

Numbers will shift if you use chicken breast, different sweeteners, or skip add-ins. IMO, dialing sweetness down by 1 tablespoon still tastes great and lowers sugars.

What Can Go Wrong

Soggy cauliflower rice: Pan too crowded or heat too low.
Use a big skillet, high heat, and keep it moving.
Watery sauce: Didn’t simmer long enough after adding the slurry. Let it bubble for 1–2 minutes until thick and shiny.
Rubbery chicken: Overcooking is the villain. Pull at 165°F and let it rest in the sauce.
Thighs are more forgiving than breasts.
Too salty: Use low-sodium soy and taste before seasoning the rice. A squeeze of lime or splash of water can balance saltiness.
Bland bowl syndrome: Don’t skip aromatics. Garlic, ginger, and sesame oil do heavy lifting.
A pinch of chili flakes wakes it up, too.

Mix It Up

Swap the protein: Use shrimp, tofu, or salmon. For tofu, press, cube, and crisp before saucing.
Go full veggie: Add mushrooms, snap peas, edamame, and bok choy. Double the sauce; nobody will complain.
Pineapple twist: Stir in pineapple chunks for that classic teriyaki vibe and extra sweetness—half a cup is plenty.
Spicy edition: Add sriracha or gochujang to the sauce.
A teaspoon goes a long way.
Garnish flex: Furikake, pickled ginger, or a jammy egg if you’re feeling extra.

FAQ

Can I use store-bought teriyaki sauce?

Yes, but read labels. Many are loaded with sugar and sodium. If using, thin with water and add fresh ginger and garlic to boost flavor without extra salt.

Is this recipe gluten-free?

Use tamari or certified gluten-free soy sauce, and double-check mirin and other condiments.

Everything else is naturally gluten-free.

Can I air-fry the chicken?

Totally. Toss seasoned chicken with a little oil, air-fry at 390°F for 10–12 minutes, shaking halfway. Warm in the sauce on the stovetop to coat.

How do I rice cauliflower without a processor?

Grate on the large holes of a box grater.

It’s a tiny arm workout, but the texture is great. Pat dry with a towel if it seems wet.

Can I cut the sugar?

Yes. Reduce maple/honey by 1–2 tablespoons and lean on mirin or swap for erythritol/monk fruit.

You’ll still get a solid glaze, just less sticky-sweet.

What if I only have chicken breast?

It works. Cut into even pieces and cook slightly less—about 4–6 minutes total, depending on size. Pull as soon as it hits 165°F to keep it juicy.

How do I keep cauliflower rice from smelling strong?

Use fresh cauliflower, cook quickly over higher heat, and finish with sesame oil and lime.

A few scallions make it smell like a stir-fry, not a science experiment.

In Conclusion

This Teriyaki Chicken Cauliflower Rice Bowl brings takeout joy with next-level macros. It’s flavorful, fast, and endlessly customizable—exactly what busy weeks demand. Make it once, and it’ll become your default “I’ve got standards” dinner.

Bonus: nobody at the table will guess it’s cauliflower. FYI, that’s your little secret.